Today's session

Core stabilization + hip mobility

Green day — full session

Target

—

Done

0/6

Unable

0

Yesterday's pain log was 3/10 and your check-in flagged yellow. We trimmed today's load and kept the core stabilization block — your most important work this phase.

Cat-cow + supported child's pose

Cat-cow + supported child's pose

2 × 8 · warm-up

Dead bug

3 × 10 · slow tempo

Bird dog

Glute bridge

90/90 hip switches

90/90 hip switches

McKenzie press-up

McKenzie press-up

3 × 10 · pain-free range